Complete the following with a Partner: Row 100 Cal 50 Shoulder to OH, 135/95 Row 75 Cal 50 Pistols, Alt Row 50 Cal 50 KB Swings, 70/53 Row 25 Cal 50 Split Jumps 2013 Regionals Team 2014 Mid Atlantic Regionals will be May 23-25th CLICK HERE to buy tickets to support CFWC Snatches and Jerks    Read more

Back Squat 3-3-3 Then: 15 Min Amrap 10 Burpees 10 Pullups 20 Squats Post Loads and Times Comments:Read more

Power Clean: 2-2-2-2-2 Then… AMRAP 15 Minutes 10 Power Cleans, 135/95 15 Ring Dips 20 Box Jumps, 24/20 Congrats to Za,who won best lifer for her weight class this past Sunday  Read more

EMOM 7 3x 1 Snatch (Squat) 1 OHS (Snatch, OHS, Snatch, OHS, Snatch, OHS) Then…. 21-15-9 OHS 135/95 Chest to Bar Pullup Cash out: 1000m Row  Read more

“Lauriel” 20 Minute AMRAP 23 Deadlifts (155#/105#) 23 Handstand push-ups 23 Back squats (155#/105#) from the floor 23 Burpees 23 Ground-to-overhead (155#/105#) Lauriel passed away on 4/2/14.  She was a fellow crossfitter, and a brave soul.   Read her story: http://www.kitsapcrossfit.com/2013/10/workout/monday-102113/    Read more